Unstuffed pepper casserole is a deliciously deconstructed low carb, gluten-free version of stuffed peppers. This casserole is made lighter by substituting riced cauliflower and lean ground turkey for the rice and ground beef that is more commonly used when making stuffed peppers.
As written, this easy healthy casserole makes 4 generous servings, but can easily be doubled when serving a crowd.
Now serving unstuffed pepper casserole
How Many Calories and WW Points in this Low Carb Casserole?
According to my calculations, each serving has about 244 calories.
To see your WW Points for this recipe and track it in the WW app or site, Click here!
Casserole Ingredients
- 2-½ cups frozen cauliflower rice
- 1 cup canned crushed tomatoes
- 1 cup reduced-fat shredded cheese blend
- 1 pound lean ground turkey
- 2 cups chopped bell peppers
- ½ cup chopped onion
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1-½ teaspoons ground cumin
- ¼ teaspoon salt
How to Make Unstuffed Pepper Casserole
Step 1: Gather and prepare all ingredients.
Ready to make the casserole
Step 2: Preheat oven to 375F degrees. Lightly spray an 8x8-inch baking dish (or 9-inch round pie dish) with nonstick spray.
Step 3: Stir together the cauliflower rice, crushed tomatoes, ½ cup cheese, garlic powder and onion powder in a large bowl until thoroughly combined.
Combine the cauliflower rice, crushed tomatoes, ½ cup cheese, garlic powder and onion powder in a large bowl
Step 4: Lightly spray a skillet with nonstick cooking spray and heat over medium-high heat. Add the ground turkey, peppers, onion, cumin and salt and cook until turkey is cooked through and the onions and peppers soften, crumbling the turkey as it cooks, about 8 minutes.
Cook the onion, bell pepper and turkey in a skillet
Step 5: Transfer the cooked turkey mixture to the rice mixture using a large slotted spoon and stir together until well mixed.
Mix together the ground turkey mixture with the riced cauliflower mixture
Step 6: Using a large spoon, transfer the mixture into the prepared baking dish.
Add mixture to baking dish and top with remaining ½ cup shredded cheese
Sprinkle the remaining cheese over the top and cook until hot and cheese is melted, about 20 minutes.
Unstuffed pepper casserole topped with melted cheese
Step 7: Store any leftover casserole in an airtight container in the refrigerator.
Low Carb Unstuffed Pepper Casserole
Recipe Notes
I used my favorite red bell peppers when making this casserole, but feel free to substitute with green, orange or yellow bell peppers, or a combination.
Rinse the frozen cauliflower under warm water and drained thoroughly in a colander (affiliate link) or strainer (affiliate link). If you used unthawed and undrained frozen rice cauliflower, your casserole will probably turn out a little watery.
Serving Suggestions
Enjoy this gluten-free casserole with your favorite tossed green salad. Here are a few favorites:
- Shredded Romaine Salad with fresh Dill
- Mixed Greens with Goat Cheese and Dates
- Pear and Blue Cheese Salad
- Wedge Salad with Balsamic Drizzle
- Arugula Salad with Parmesan and Sunflower Seeds
Single serving low carb unstuffed pepper casserole
Ways to Use Leftovers
Store any leftovers in an airtight container in the refrigerator.
Leftovers can be gently reheated in the microwave (affiliate link). Enjoy with Crock Pot Roasted Broccoli.
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Low Carb Unstuffed Pepper Casserole
Ingredients
- 2-½ cups frozen cauliflower rice, thawed and well drained
- 1 cup canned crushed tomatoes
- 1 cup reduced-fat shredded cheese blend, divided
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 pound lead ground turkey
- 2 cups chopped bell peppers
- ½ cup chopped onion
- 1-½ teaspoons ground cumin
- ¼ teaspoon salt
Instructions
- Preheat oven to 375F degrees. Lightly spray an 8x8-inch baking dish (or 9-inch round pie dish) with nonstick spray.
- Stir together the cauliflower rice, crushed tomatoes, ½ cup cheese, garlic powder and onion powder in a large bowl until thoroughly combined.
- Lightly spray a skillet with nonstick cooking spray and heat over medium-high heat. Add the ground turkey, peppers, onion, cumin and salt and cook until turkey is cooked through and the onions and peppers soften, crumbling the turkey as it cooks, about 8 minutes.
- Transfer the cooked turkey mixture to the rice mixture using a large slotted spoon and stir together until well mixed.
- Using a large spoon, transfer the mixture into the prepared baking dish. Sprinkle the remaining cheese over the top and cook until hot and cheese is melted, about 20 minutes.
- Store any leftover casserole in an airtight container in the refrigerator.
Equipment
Recipe Notes
Recipe source: Hungry Girl 6-Ingredient Meals Magazine
*Points® calculated by WW. *PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT each plan's ZeroPoint Foods (Green plan, Blue plan, Purple plan) using the WW Recipe Builder.
If you like this Easy Unstuffed Pepper Casserole, you might also like
- Crock Pot Couscous Stuffed Peppers
- Stuffed Pepper Slow Cooker Soup
- No Cook Herbed Tuna Stuffed Peppers
- 4-Ingredient Taco Cauliflower Rice Skillet
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